The WOD

Metcon for 5 Rounds for time:

10 SDLHP

20 Squats

Agnes  – Skill Work

Mindy   7:39 65lbs

Sir 7:30  65lbs

Spanky   6:30  50lbs

Kenny   14:38   45lbs

Duffy   6:01   80lbs

Jeff   7:50   45lbs

Matt    6:12   80lbs

Georgie

Warm up = Row 500 meters, Dynamic Warm up

3 Rounds 5 reps: Mountain Climbers, Slamball, Shoulder Triplet, Squat Jumps

The WOD

Metcon for 5 Rounds for time:

20 Walking Lunges

10 KTEs

Mindy   6:26

Scott    14:41

Sir   11:20   Make up 11/16 WOD

Jess   7:39

Agnes   5:40

Hillery   10:17 Make up 11/16 WOD

Scott H   NFT

Michelle (Spanky)    7:11

Matt    12:21 Make up 11/16 WOD

Georgie   9:13 Over Head Lunges with 22.5  lbs – sub 10 GHD for KTE

Heidi    7:30 Over Head Lunges with 22.5 lbs

Joan  7:36 Over Head Lunges with 22.5 lbs

Craig    9:12 Over Head Lunges with 22.5 lbs

Here are some pictures from Tuesday.

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Warm up = 3 Rounds: 15 Seconds per side Samson Stretch,

10 OH Squat (PVC or Unload bar), 10 Sit-ups, 10 Superman or 10 Back Extensions, 10 Pull-ups, 10 Dips

The WOD

5 Rounds of:

20 Wall Balls

50 Double Unders or 200 Jump Rope

10 Dumbbell Hang Power Cleans

After WOD Fish Game for Points!

This is what you get when the touchscreen on your phone is going crazy...sorry no pics tonite.

Mindy   19:30   16 lbs / 25 lbs

Sir    21:25  20lbs / 25 lbs

Agnes   19:40  16 lbs / 15 lbs

Kate   20:21  12 lbs / 15 lbs

Hillery    29:46   16 lbs / 25 lbs

Scott H    NFT   20 lbs / 25 lbs

Scott B    47:15   20 lbs / 30 lbs

Michelle (Spanky)    24:13    16lbs / 25 lbs -  Double Unders!

Heidi    27:01    16lbs /  20 lbs  – 2 & 1/2 rounds of Double Unders!

Jeff P    31:35  12lbs / 15 lbs

Joan   23;19   16 lbs / 20 lbs 1 Round of Double Unders!

Matt   24:19   20 lbs / 20 lbs

************************************************************

Georgie   12:10 5 Rounds- 10 Squat Jumps, 200 m Row, 10 GHD situps

Jenn    16:23  5 Rounds 20 Squats, 20 Step-ups, 30 Abmat Sit-ups

Duffy   9:37  Fran 80 lbs

Warm up = 3 Rounds of:

5-10 Push-ups, 10 Shoulder Triplet, 10 Russian Lunges, 5-10 KTEs, 20 Jumping Jacks

The WOD:

5 Rounds:

20 Abmat Sit-ups

15 Slamballs

10 Ring Rows

5 Push-ups

After WOD Fish Game for Points!

Agnes 13:33

Mindy 12:52

Scott H 17:50

Kate 16:40

Kenny 18:50

Tory 16:13

Craig 14:00

Spanky  12:20

Heidi  11:34

Joan   11:25